For a long time it was believed that weight training in the gym was not beneficial to the martial arts practitioner. It was thought that the added muscle based workouts could have a detrimental effect on the speed and agility required for most martial art styles. Over time this myth has been dispelled and it is now common knowledge that the correct amount of weight lifting can actually improve a martial artist’s capability to perform and can transform the individual into a far more efficient and stronger athlete. This article looks at a few bespoke workout techniques that can help any martial artist to reach that next stage of fitness and resilience with added muscle power.
As with any form of exercise, if you engage without warming up correctly, you will risk an injury. The treadmill is fine for this activity, just set the speed fairly low and work up a sweat very 10-15 minutes before moving onto the next part of your workout.
All good martial artists will know about the importance of a good stretch, although weight training does not require the same intensity of stretching as martial arts, it still requires a basic 5 minutes of leg, arm, neck and back stretching.
Try and develop a set routine for your main gym workout and this way you can mentally prepare yourself for a specific routine. It’s a good idea to start with a pushing style routine first, perhaps bench presses. Your first set should be a lighter weight than your main set and this way you can ease those muscles into place nicely.
Using the squat method for your heavier lifting is a very god way to strengthen your core muscles, but ensure that your knees remain straight and get some proper advice before lifting towards your limit.
A general rule of thumb when doing sets is to work within 8 to 12 repetitions per set and stay with that weight until you feel that you are comfortable doing more than 12. Then increase that weight so you can manage 8, increase this to 12 when comfortable. Using free weights instead of machines will mean that although your lifting limit will be slightly less, your actual functional strength will build faster.
Try Something Bespoke?
Although you are probably doing weights at the gym to improve your strength and conditioning for martial arts, it is rather nice to get some visible results as well. This website offers a lot of expert advice on how to get those killer abs in an unconventional way
It is certainly worth trying out and you may find that some of those long winded crunch-based approaches can be disregarded.
Take a good drink of water before, during and after your workout otherwise you may risk muscle tears and/or cramping
Once you have completed your workout, try a 10 minute warm/cool down routine that allows your muscles a chance to return to normal whilst still nice and warm.
Although this is by no means a comprehensive guide to weight lifting for martial artists, you can use it for a basic guide and build up your own routine as you advance.
Nancy Baker is a freelance blogger and an ace creative write with many years of experience writing for top blogs. Nancy has written on a myriad of topics and has written several posts for us.